Unwind and Recharge
For most people, 2-4 sauna sessions per week, lasting 15-30 minutes each, are optimal for gaining health benefits. If you are using the sauna for specific goals, like cardiovascular health, muscle recovery, or detoxification, you may increase the frequency to up to 4-7 times per week, depending on how your body feels.
Always start slow if you’re new to sauna use and gradually increase the duration and frequency based on your comfort and health needs. And remember, regular sauna use should always be combined with other healthy lifestyle habits, such as staying hydrated, eating well, and exercising regularly, for the best results.
| Hot pod relax (30 minute session) Reap all of the benefits a sauna has to offer! This sauna fix has been thrown into the mix and is ideal for the busier hot podder! Enjoy the heat and relax. |
£8 |
| Hot pod max (60 minute session) Max out, switch off and take full advantage of the tranquil experience that the hot pod sauna has to offer. |
£15 |
| Hot pod pro (90 minute session) This one is for the serious Hot Podder! Heat chill repeat is our slogan and we believe in all 3 of these words and in the order they are written! For the ultimate Hot/cold therapy this 90 minute session allows the Hot Podder to take full advantage of 3 full 20 minute sessions with cold plunges in between each heat period. |
£20 |
Hot pod relax (30 minute session) | £8
Reap all of the benefits a sauna has to offer! This sauna fix has been thrown into the mix and is ideal for the busier hot podder! Enjoy the heat and relax.
Hot pod max (60 minute session) | £15
Max out, switch off and take full advantage of the tranquil experience that the hot pod sauna has to offer.
Hot pod pro (90 minute session) | £20
This one is for the serious Hot Podder! Heat chill repeat is our slogan and we believe in all 3 of these words and in the order they are written! For the ultimate Hot/cold therapy this 90 minute session allows the Hot Podder to take full advantage of 3 full 20 minute sessions with cold plunges in between each heat period.
What to bring to your experience
Getting ready for your Hot Pod Sauna experience? Here’s everything you need to bring for the ultimate sweat session:
Swimwear – Keep it simple with a swimsuit or shorts and a top.
A towel – You’ll need one to sit on inside the sauna and another if you want to dry off after.
Water bottle – Stay hydrated before, during, and after your session.
We’ll provide the heat—you just bring yourself, relax, and enjoy the experience!
The optimal number of sauna sessions per week and the duration of each session can vary depending on individual health goals, physical condition, and tolerance to heat. However, general recommendations can still be made for most people based on studies and expert guidance.
Recommended Number of Sauna
Sessions per Week
For General Health and Wellness
This is generally sufficient to gain health benefits like improved circulation, stress relief, relaxation, and skin health, without overwhelming your body.
Frequency: 2-3 sessions per week. Duration: 15-20 minutes.
For Stress Relief and Relaxation
Regular sauna use can significantly reduce stress, improve mood, and help with mental relaxation. Spending time in the sauna a few times a week can help reset your stress levels and improve your overall sense of well-being. Frequency: 3-4 sessions per week. Duration: 20-30 minutes.
For Fitness and Muscle Recovery
Saunas help with muscle relaxation, alleviate soreness, and accelerate recovery. If you are doing intense physical activity, regular sauna use can aid in reducing muscle inflammation and improving post-workout recovery.
Frequency: 2-4 sessions per week. Duration: 20-30 minutes.
For Detoxification
Regular sweating through sauna use is a natural way to help detoxify the body. If detoxification is a goal, a few sauna sessions per week can help to expel toxins and improve skin health.
Frequency: 3-4 sessions per week. Duration: 20-30 minutes.
For Cardiovascular Health (Regular Use)
Studies suggest that frequent sauna use (several times per week) can lower the risk of cardiovascular disease and improve heart health. It’s especially beneficial for those looking to improve circulation, lower blood pressure, or enhance endurance. The recommended frequencies 4-7 times per week (depending on tolerance) with a duration of 15-30 minutes per session. For Weight Loss
While saunas can burn some calories by increasing your heart rate and boosting metabolism, they should not be relied upon solely for weight loss. Combining sauna sessions with a balanced diet and regular exercise will be more effective for long-term weight management.
Frequency: 3-5 sessions per week. Duration: 20-30 minutes.
For Mental Health (Anxiety, Stress, Depression)
Regular sauna use can help reduce cortisol levels (the stress hormone), boost serotonin production, and improve overall mood. This makes it a great addition to a self-care routine for managing anxiety and stress.
Frequency: 3-4 times per week. Duration: 20-30 minutes.
For General Health and Wellness
This is generally sufficient to gain health benefits like improved circulation, stress relief, relaxation, and skin health, without overwhelming your body.
Frequency: 2-3 sessions per week. Duration: 15-20 minutes.
For Stress Relief and Relaxation
Regular sauna use can significantly reduce stress, improve mood, and help with mental relaxation. Spending time in the sauna a few times a week can help reset your stress levels and improve your overall sense of well-being. Frequency: 3-4 sessions per week. Duration: 20-30 minutes.
For Fitness and Muscle Recovery
Saunas help with muscle relaxation, alleviate soreness, and accelerate recovery. If you are doing intense physical activity, regular sauna use can aid in reducing muscle inflammation and improving post-workout recovery.
Frequency: 2-4 sessions per week. Duration: 20-30 minutes.
For Detoxification
Regular sweating through sauna use is a natural way to help detoxify the body. If detoxification is a goal, a few sauna sessions per week can help to expel toxins and improve skin health.
Frequency: 3-4 sessions per week. Duration: 20-30 minutes.
For Cardiovascular Health (Regular Use)
Studies suggest that frequent sauna use (several times per week) can lower the risk of cardiovascular disease and improve heart health. It’s especially beneficial for those looking to improve circulation, lower blood pressure, or enhance endurance. The recommended frequencies 4-7 times per week (depending on tolerance) with a duration of 15-30 minutes per session. For Weight Loss
While saunas can burn some calories by increasing your heart rate and boosting metabolism, they should not be relied upon solely for weight loss. Combining sauna sessions with a balanced diet and regular exercise will be more effective for long-term weight management.
Frequency: 3-5 sessions per week. Duration: 20-30 minutes.
For Mental Health (Anxiety, Stress, Depression)
Regular sauna use can help reduce cortisol levels (the stress hormone), boost serotonin production, and improve overall mood. This makes it a great addition to a self-care routine for managing anxiety and stress.
Frequency: 3-4 times per week. Duration: 20-30 minutes.
Considerations for Sauna Use
Frequency and Duration
Individual Health and Fitness Level:
If you are new to sauna use or have pre-existing health conditions (such as heart disease, respiratory issues, or skin conditions), it’s important to start with shorter sessions (e.g., 10-15 minutes) and gradually increase the time as your body becomes accustomed to the heat. Always check with a healthcare professional before starting a sauna routine if you have health concerns.
Hydration
With any sauna session, especially if using it more frequently, staying hydrated is essential. Drink water before, during, and after sauna use to replace fluids lost through sweating and to prevent dehydration.
Sauna Temperature
For most individuals, the optimal temperature range is 150-195°F (65-90°C). If the sauna temperature is high, it’s usually better to start with shorter sessions (15-20 minutes) to avoid excessive heat stress.
Listen to Your Body
Everyone’s tolerance to heat is different. If you start to feel dizzy, nauseous, or uncomfortable during a sauna session, exit immediately and cool down. It’s essential to never push your body beyond its limits.
Individual Health and Fitness Level:
If you are new to sauna use or have pre-existing health conditions (such as heart disease, respiratory issues, or skin conditions), it’s important to start with shorter sessions (e.g., 10-15 minutes) and gradually increase the time as your body becomes accustomed to the heat. Always check with a healthcare professional before starting a sauna routine if you have health concerns.
Hydration
With any sauna session, especially if using it more frequently, staying hydrated is essential. Drink water before, during, and after sauna use to replace fluids lost through sweating and to prevent dehydration.
Sauna Temperature
For most individuals, the optimal temperature range is 150-195°F (65-90°C). If the sauna temperature is high, it’s usually better to start with shorter sessions (15-20 minutes) to avoid excessive heat stress.
Listen to Your Body
Everyone’s tolerance to heat is different. If you start to feel dizzy, nauseous, or uncomfortable during a sauna session, exit immediately and cool down. It’s essential to never push your body beyond its limits.
90-Minute Sauna Session Recommendation
1. Pre-Sauna Preparation (5-10 minutes)
Drink a glass of water to ensure you’re properly hydrated before entering the sauna. Dehydration can lead to dizziness or heat-related illnesses. Take a plunge to cleanse your body. This helps to open your pores and makes the sauna experience more effective.
Wear light, breathable clothing, or use a towel to avoid feeling restricted.
2. First Sauna Session (20 minutes)
Enter the sauna and gradually get used to the heat. Begin with a moderate temperature (around 160°F / 70°C) if you’re a beginner. More experienced users can aim for 175°F – 190°F (80°C – 90°C). Sit or lie down in a comfortable position. Focus on your breathing to help relax your body.
Optionally, you can do some light stretching to help release muscle tension, but avoid strenuous movements. After 20 minutes, exit the sauna and cool off for 5-10 minutes, either by stepping into the fresh air, or using a cold plunge (if available). This helps your body adjust and prepares you for the next round.
3. Second Sauna Session (20 minutes)
Go back into the sauna and increase the heat slightly if comfortable, or stick to the same temperature. Continue relaxing and practice deep breathing techniques to maximise stress relief and detoxification. After 20 minutes, exit the sauna again and cool off for 5-10 minutes. A cold shower or plunge will help your body refresh and stimulate circulation.
4. Third Sauna Session (20 minutes)
Focus on letting go of any remaining tension. The third round is an excellent time for deep relaxation and maximising the benefits of the heat. Finish with a final cool-down period. Take your time to relax and allow your body to return to a normal temperature.
5. Post-Sauna Care (5-10 minutes)
Drink another glass of water to rehydrate your body after the sauna. After your pod sauna, take a refreshing shower to cleanse your skin from sweat and toxins. A light snack or drink can also help replenish your energy.
1. Pre-Sauna Preparation (5-10 minutes)
Drink a glass of water to ensure you’re properly hydrated before entering the sauna. Dehydration can lead to dizziness or heat-related illnesses. Take a plunge to cleanse your body. This helps to open your pores and makes the sauna experience more effective.
Wear light, breathable clothing, or use a towel to avoid feeling restricted.
2. First Sauna Session (20 minutes)
Enter the sauna and gradually get used to the heat. Begin with a moderate temperature (around 160°F / 70°C) if you’re a beginner. More experienced users can aim for 175°F – 190°F (80°C – 90°C). Sit or lie down in a comfortable position. Focus on your breathing to help relax your body.
Optionally, you can do some light stretching to help release muscle tension, but avoid strenuous movements. After 20 minutes, exit the sauna and cool off for 5-10 minutes, either by stepping into the fresh air, or using a cold plunge (if available). This helps your body adjust and prepares you for the next round.
3. Second Sauna Session (20 minutes)
Go back into the sauna and increase the heat slightly if comfortable, or stick to the same temperature. Continue relaxing and practice deep breathing techniques to maximise stress relief and detoxification. After 20 minutes, exit the sauna again and cool off for 5-10 minutes. A cold shower or plunge will help your body refresh and stimulate circulation.
4. Third Sauna Session (20 minutes)
Focus on letting go of any remaining tension. The third round is an excellent time for deep relaxation and maximising the benefits of the heat. Finish with a final cool-down period. Take your time to relax and allow your body to return to a normal temperature.
5. Post-Sauna Care (5-10 minutes)
Drink another glass of water to rehydrate your body after the sauna. After your pod sauna, take a refreshing shower to cleanse your skin from sweat and toxins. A light snack or drink can also help replenish your energy.
Important Notes
For safety, avoid staying in the sauna for more than 20 minutes at a time. The total of 3 sessions should add up to about 60 minutes of sauna time, with cool-down breaks in between.
Drink water throughout the session, especially if you’re using the sauna multiple times. You can also include electrolyte drinks if you sweat excessively.
Always listen to your body during the sauna experience. If you feel lightheaded, dizzy, or uncomfortable, exit the sauna immediately.